Best Exercises to Do During Pregnancy for Good Health of Mother & Baby

Pregnancy exercises

Pregnancy is a beautiful phase in a woman’s life that requires special care and attention. Research has proven that females who perform frequent exercise during pregnancy are more likely to have a safer vaginal delivery and quicker post-delivery recovery. 

Regular pregnancy exercise can strengthen the heart & blood vessels. However, physical exercise is also crucial in the postpartum period, as it improves mood swings and reduces the possibility of deep vein thrombosis. The pregnancy exercise can consist of pregnancy workouts to maintain the physical wellness of the female and pregnancy yoga to maintain the mental and emotional wellness of the female. 

Here, in this blog, we will study various pregnancy exercises you can perform that will keep your body toned, your heart healthy, and your mind feeling great. 

The Importance of Pregnancy Exercise

Regular exercise during pregnancy is essential for maintaining good health and well-being for both the mother and the baby. Pregnancy exercise offers many benefits, from physical to mental and emotional. Incorporating exercise into your pregnancy routine benefits both the mother and the baby. Exercise plays a vital role, from promoting overall health and well-being to preparing the body for labor and managing pregnancy discomforts. Some of the prominent benefits of pregnancy exercise include:-

  • Promotes Overall Health
  • Boosts Mood and Mental Well-being
  • Prepares the Body for Labor and Delivery
  • Manages Pregnancy Discomforts
  • Improve sleep quality
  • Reduces the Risk of Gestational Diabetes and Preeclampsia
  • Ease pelvic and back pain
  • Fight Fatigue
  • Boosts post-delivery recovery

However, consulting with your healthcare provider before starting any exercise program is essential to ensure it is safe and suitable for your needs. 

How Much Exercise Do You Need During Pregnancy?

A healthy pregnant woman requires a minimum of 2.30 hrs of moderate aerobic workout each week. Such activities enable them to breathe deeply and faster to make their heart beat faster. Moderate intensity workout means your body is active enough to sweat properly and enhance the heart rate. Brisk walking is one of the most suitable examples of aerobic activity. 

However, it is not mandatory to perform 2.30 hrs activity at once. You can design a breakout plan to perform the activities. 

Different Types of Activities for Pregnancy

Most pregnancy exercises are safe as long as you perform them with proper guidance and instructions from the specialist and do not overdo them. The most productive and safest activities are pregnancy yoga and workouts such as walking, swimming, prenatal pilates, and strength training. These activities benefit the complete body and can be done until delivery. So, let’s get a deep insight into these activities in this section:-

Pregnancy Yoga

Pregnancy yoga is a gentle and safe exercise that focuses on stretching, breathing, and relaxation. It helps improve flexibility, balance, and posture while promoting mental and emotional well-being. Prenatal yoga classes are designed specifically for pregnant women and often include modified poses and breathing techniques suitable for each trimester.

Pregnancy Workouts

Safe and effective pregnancy workouts can be beneficial for maintaining strength, cardiovascular health, and overall fitness during pregnancy. Some suitable exercises include:

  • Walking: Walking is a simple yet highly beneficial exercise for pregnant women. It is a low-impact activity that can be easily incorporated into daily routines. Walking helps maintain cardiovascular health, strengthens the legs and core muscles, and improves overall fitness. It promotes healthy weight management and can alleviate common discomforts such as back pain and swelling.
  • Swimming: Swimming is one of the most beneficial and safest pregnancy exercises for pregnant women. It offers pregnant women excellent health benefits, stress relief, and enjoyment. The buoyancy of water reduces the impact on joints, providing a safe and low-impact workout. This makes swimming gentle on the body while still providing an effective cardiovascular workout. Swimming also helps alleviate swelling in the legs and ankles by promoting circulation. It can relieve back pain and improve posture, common discomforts during pregnancy. It works on everybody’s muscles, and as you are weightless in the water, you can continue this exercise throughout the pregnancy.
  • Prenatal Pilates: Prenatal Pilates focuses on strengthening the core, improving posture, and enhancing overall body strength. It can help reduce back pain and improve body awareness, which is beneficial during pregnancy and labor.
  • Prenatal Strength Training: Strength training exercises using appropriate weights and resistance can help maintain muscle tone, improve posture, and support the joints. It is essential to focus on exercises that avoid excessive strain on the abdomen and pelvis.

Best Maternity Hospital in Pune

If you are looking for a trusted maternity hospital in Pune to guide you through your pregnancy journey, we recommend 9M Hospital. With a team of experienced doctors and healthcare professionals, 9M Hospital provides comprehensive prenatal care and support. Our expert guidance can help you choose the most suitable exercises for your specific needs and ensure your and your baby’s well-being.


Staying physically active during pregnancy is crucial for the mother’s and baby’s overall health and well-being. Pregnancy exercises, such as pregnancy yoga and workouts, offer a range of benefits, from reducing discomfort to preparing the body for labor. By engaging in the right exercises and seeking professional guidance, you can enjoy a healthy pregnancy and pave the way for a smooth transition into motherhood.

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Pooja Thakur
Pooja Thakur